0729:

WU: 5 – get organized
WOD: part 1 – 10 minute Amrap
• 5 wall balls
• 10 box jumps
• 100 m run (2nd speed bump)
STRENGTH: B. Squat 5X3 @ 90% 10 minute cap.
WOD: part 2 – ½ Chelsea – 15 minute EMOM:
• 5 pull ups
• 10 push ups
• 15 squats
GA: Part 1 – 4 WB, 6 BJ, 100 m run for 10 minutes
Part 2 – 2 or 3 pull ups, 6 HRPU, 6 squats

0670:

WU: 20 minutes
WOD: 12 minute Amrap
• 10 power cleans 135/95
• 12 pull ups
• 14 wall balls 20/14
STRENGTH: DL 2×4 65% 2×4 75% 2×4 85%
GA: 12 minutes, 6 power cleans, 3,5 or 7 pull-ups, 8 wall ball shots.

0653:

WU: ready in 8.

WOD 1: 8 min amrap

  • 15 wall ball shots 20/14
  • 200 m run

Build bb in 3 minutes then: 10 minute amrap (don’t hesitate, building the bar is part of the workout. Know the wt. of the bb before the start of wod 1.

  • 5 hang power clean 95/65
  •  5 thrusters 95/65
  • 200 m run

Score is total reps from both wods. Clock will run through for both wods. Break at 8 and resume at 11 min. The end  will be the 21 minute mark.

STRENGTH: 3X2 minute plank holds

GA: 8 wall balls, 200 m run //2- 3 HPC, 3 thrusters

0626:

WU: 40m HK, 20m lunge, 10m inchworm, 20m broad jump burpee

STRENGTH: DL 65%X5 75%X5 85%X5 Accessory – 15 TTB per set or V-Ups

WOD: 4RFT

  • 21 Wall Balls
  • 15 pull ups
  • 9 F. Squats
  • 200 m run